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Season 4 - Episode 2

External Radiance: Reset

20 min - Practice


Ali Cramer leads you through a Kundalini Yoga class specifically designed to reset your external radiance. This grounding sequence will help you get charged up, utilizing the power of the breath of fire. The class focuses on opening up the front body, creating an invigorating and renewing experience.
What You'll Need: No props needed
Optional: Block

About This Video


Read Full Transcript

Namaste. This will be our external radiance, our rubum reset sequence. Let's get started. Rev your palms together. You ready?

Take your hands to your heart. Press your thumbs into your stern and roll your shoulders back. Sit up nice and tall. We'll do onnamo Guru Dave, Namo three times. Our kundalini tuning in Mantra to call in infinite creative consciousness. You're welcome to join in or just listen.

Oh, Just give yourself a couple breaths right there. Still hands pressed into the sternum. Get some feedback from your heartbeat. And then you can release your mudra. Open your eyes. If they're closed, we're gonna start off with an old favorite ego eradicator exercise. So if you've never done it before, It's a great one to just get things charged up, get you started.

You'll stretch the arms up a big v for victory. I'm folding in four fingers not into a fist, but just to the base of the knuckles, a little different, and then the thumbs come way out like your hitchhiking, press the chest forward, pull the side ribs up. We're gonna close our eyes. Take the internal gaze up towards the third eye center right there in the center of the skull, and we're gonna do breath of fire. So quick mention about breath of fire, contraindications.

If you're pregnant, if you're on your menstrual cycle, you just ate or you're feeling a little overheated or anxious, you'll skip the breath of fire. You can still play along with this exercise, but you'll stay with long, smooth breathing. Otherwise, it's breath of fire We're gonna start off with 2 minutes. Here we go. Breathing in. Breathing out.

Inhale halfway and begin. Try to stay with it. Try to stay with it. And if it you start to feel a little light headed or a little dizzy, You'll stop. You'll take a couple of long smooth breaths and then come right back into it, or you stay with your long, smooth breathing. Last 10, 98, 7, 6, 5, 4, 3, 2, 1 inhale. Touch your thumbs above your head.

Take a full breath in, retain the breath at the top, and on the excel, we're taking a twist right hand to the outside of the left eye, left hand back behind you. Take a couple of long, full breaths there. Concentrating that energy around manipura, Chakra, right there, the center of the waist, mediating back towards the kidneys in the back of the waist, the obliques, around the side of the waist. One more breath in. Perhaps twist a little deeper with your breath out.

And then come back around to center. We've got 2 more minutes. You can do it. Stretch your arms up. 4 fingers in. Thumbs out.

Eyes closed. Breathe in. Breathe out. 2nd round. Here we go. Breath of fire. 2 minutes. Stay with it. Stay with it, Steve.

If you can keep the muscles of the face relaxed, the jaw relaxed concentrate the breath in and out through the nose, pumping the diaphragm. Let's not forget the element for the 3rd chakra is fire from manipura Chakra is fire. Right? And that's the fire of transformation. Stay with it. Stay with it. Last 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 inhale touch your thumbs above your head. Retain your breath, and then gentle exhale.

Left tend to the outside of the right thigh, right hand back behind you twisting to the right. Breathe there. Just flood your body with breath. Powerful, powerful exercise. This one we can build up You know, if you need to start with 1 minute of breath of fire and build up to 2, you can do that.

And coming back around to center. Coming off your padding if you're sitting on padding, and we're gonna take a reverse tabletop just to open up the front body after all of that work. So fingertips can turn out to the sides here, taking your feet out in front of you a little wider than your hips, train track your knees up so they're parallel. Push down into your hands and your feet, lift your hips up. See if you can dig in with your heels enough to feel your hamstrings engaged. Look up at the ceiling. Again, breath of fire here.

We're doing 1 minute. 1 minute. Stay with it. Last twenty seconds, 20 19, 18, 17, 16, 15, 14, 13, 12, 11, last ten seconds. Let's do it together. And then full breath in.

Open your mouth, roll up your eyes to get your tongue lying, breath. And release your sit bones down, taking your hands onto your shins, rolling down onto your back. And squeeze your knees in towards your chest. And right away, let's extend the legs up towards the ceiling. Now Your knees might be straight here, or if you need to keep the knees a little bent, you can do that. Couple different options for this next exercise.

First of all, your hands can come underneath your bum, and this is a nice one if you've got any tenderness happening in the lower back. You can keep that you can lift the head up. Yeah. If that's too much on your neck, you can always grab a block and place it behind your head on the lowest widest setting that gives you a little bit more support for your neck. Otherwise, block can move off to the side Hands could be underneath your bum or straight out in front of you. We're gonna do some single leg lifts. So you'll lower your right leg down.

And lift it back up, lower your left leg down, and lift it back up. And we're gonna do this for 2 minutes. And if you need to pause along the way and reset yourself, you'll do that. Here we go. Lower and lift and lower and lift. And the pace here is up to you.

Right? Might move a little faster or a little slower than what I'm doing. But as you're doing this, try to keep your breath long and smooth and concentrate the work right there. At your manipura chakra right there at the waist, and the legs are reaching away and back up. And this is just big time into those core muscles, the fire of transformation at the navel, And if as you're going, it's start you start to feel like the neck is straining. You can always put one hand behind the head or grab your block if that's a better fit.

But as you're doing this, keep pressing the navel to the spot. And, right, it makes it a little safer for the lower back here. And you might find that you fall into a rhythm Or if as you're going, you choose to speed up or slow down. But I'm reaching the arms forward up and down, up and down. And this is definitely one where you start to get that radiance. You get that glow going. And this is last 10.

9876543 2 and 1. Bend your knees. Place your feet down on the ground. Drop your head. Just for a moment. Block underneath your bum. Open up the hip flexors, keeping your feet on the ground.

Take a couple of breaths. And then once again, block moves off to the side, knees into the chest, both legs up towards the ceiling, Same as what we were just doing, but this time, it's gonna be a double leg. Just one minute here. So reach the arms forward, lifting the head or not. Both legs down Ali go as low as you can keeping your lower back pressing into the ground and lift right back up. One minute here, down and up.

And down and up. And the range of movement doesn't need to be that big here. Right? Keep your lower back nice and firm and cinched in with the support from your abdominals and stay with it. And if you need to keep your knees bent on this one or put your head down, you'll do that. Stay with it. And little secret here. I know for my Pilates fans, you'll know this one. Right? And that is if all you're feeling is the gripping and the hip flexors, turn your legs out a little bit.

And squeeze your heels towards each other. And then you're just not you're not going in quite as directly into the hip flexors there. On my body, that feels nice. You can try it out. Experiment. This is our last 20 seconds, 2019, 18, 17, 16, 15, 14, 13, 12, 11, 10, 9, 8, 76.

5, 4, 32, and 1. Bring your knees in. Lower your head down. And this time, open your arms out into the side. Drop your legs off to the left. Take a twist. You can use your left hand on the out side of your right thigh and look back over your right hands.

Just breathe there, letting the lower back release. And bringing the legs up, drop them off to the other side, looking back over your left hand, breathe there using the right hand on the left thigh. You know, twists are so healthy for our spine, and it's not really something we do in our everyday movement and then come back into center. And last, but definitely Ali least, we're gonna take what's called stretch pose in kundalini yoga. So the legs reach out. And, again, you can put hands under butt here, or reach your hands forward, gazing at your big toes, breath of fire, quick sniffing breath in and out through the nose.

One minute. Here we go. Now I'm getting giggly. Alright. Go. And last twenty seconds here, 2019, 18, 17, 16, 15, 14, 13, 12, 11, 10, 98, 7654, 32, and 1, and drop. Just drop right into Shavasana. It should feel pretty good to do that.

Give yourself some big belly expanding breaths here. And you'll feel that that fire moving outward from the center of the navel. Creating heat and brightness, radiance through your limbs. Feel the support of the ground beneath you. You might find that quite organically, a couple of deeper breaths come through.

So interesting. What can happen when we access that kundalini energy. Life force or Shakti. The power that makes things happen. Gives us our glow. Last couple of breaths here.

And then make some little movements with your fingers and your toes. Step your feet down to the ground or your knees bent roll to your right side, press into the hands, come on up to sit, and we'll close with our kundalini mantra satnam. Truth, I am that hands to your heart, breathing in. Nam, Noah Stay. Thank you so much for sharing your practice.


Sandra Židan
Hi, Ali! You have helped me to wake up faster this morning with this great energizing practice! Thank you very much for sharing it with us! Namaste! 🥰❤️🔥
Ali Cramer
1 person likes this.
Sandra Židan yay! so happy you enjoyed! 
Christel B
1 person likes this.
Thank you Ali for your empowering kundalini  session, Just what I needed this morning to face the challenges of the day.
Ana Sofia B
Love it! Short but super powerful and intense!
Ali Cramer
1 person likes this.
Christel B power UP! Sat Nam! 🙏🏽
Ali Cramer
1 person likes this.
Ana Sofia B getting it done 🔥🙏🏽right into the core🧡
Ali H
1 person likes this.
So excited to see this in my mailbox this morning. Loved it! 😻
Diane C
2 people like this.
Thank you Ali for this powerful practice. I am home from work with COVID and had a difficult night with nasal congestion. Doing this class this am has made it so much easier to breathe. Thank you.
Jenny S
1 person likes this.
It’s been a while since I’ve done Kundalini yoga and WOW!  I’m always in awe of how powerful and mood-lifting it is 💥!  Thank you Ali, im looking forward to the rest of this season 🙏🏻❤️✨
Ali Cramer
Jenny S thank you so much! And I agree, it’s a real fast track to SHAKTI RISING! 🙏🏽🧡🔥
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